When it comes to exercise, the greatest time of day to squeeze in a workout is one that you can perform on a regular basis. Everyone is unique. The "appropriate" timing is determined by factors such as your preferences, lifestyle, and physical condition.
Morning workouts have certain advantages, while there is no one-size-fits-all solution. Let's take a look at the benefits of working out in the morning.
Consider the following advantages if you're on the fence about starting an early fitness regimen.
Improved sleep quality
An early workout might be exactly what you need to achieve a decent night's sleep. Adults received better sleep on days they exercised around 7 a.m., according to the same 2014 study published in Vascular Health and Risk ManagementTrusted Source.
The individuals spent more time in deep sleep after the morning workout and had fewer midnight awakenings. They were also able to fall asleep faster.
Exercising outside first thing in the morning has significantly greater sleep benefits. Early morning light exposure may aid to boost melatonin levels at night.
Controlling blood pressure
Hypertension, or high blood pressure, affects one out of every three persons in the United States. Physical activity is one of the most effective strategies to naturally lower blood pressure. However, a tiny 2014 research published in Vascular Health and Risk ManagementTrusted Source suggests that exercising first thing in the morning is the best option.
Twenty prehypertensive people exercised on a treadmill at 7 a.m., 1 p.m., and 7 p.m. in three independent sessions. A medical gadget was also worn by the subjects to track their blood pressure response.
The greatest beneficial blood pressure improvements occurred on 7 a.m. workout days, according to the study.
Controlling your appetite
In general, exercise helps to control your appetite by lowering the hunger hormone ghrelin. Satiety hormones such as peptide YY and glucagon-like peptide-1 are also increased.
Working exercise in the morning, on the other hand, may help you regulate your hunger even more.
35 women walked on a treadmill for 45 minutes in the morning in a 2012 research published in Medicine & Science in Sports & ExerciseTrusted Source. The women's brain waves were then monitored as they saw photographs of flowers (the control) and food.
The technique was repeated a week later, but this time without the morning exercise. The women's brains responded to food photographs more strongly when they didn't exercise in the morning, according to the study.
This shows that doing exercise in the morning might help your brain respond better to food signals.
Mood improvement
Physical activity is an all-natural stress reliever. Endorphins, the "feel-good" neurotransmitters responsible for the runner's high, are produced in greater quantities during exercise. It also serves as a diversion from worrying thoughts.
Morning exercise is a fantastic way to start the day off right. You'll also have a sense of achievement, which will give you a positive attitude for the rest of the day.
Improved concentration
Physical activity, regardless of when it is done, enhances attention and concentration. A morning workout, on the other hand, can be precisely what you need if you're having difficulties concentrating during the day.
Morning exercise enhances attention, visual learning, and decision-making, according to a 2019 research published in the British Journal of Sports Medicine.
Participants in the research conducted a series of 8-hour days of extended sitting with and without a 30-minute morning treadmill walk. They also took 3-minute walking breaks every 30 minutes on some days.
Morning exercise was linked to improved cognition throughout the day, particularly when combined with regular breaks.
There are fewer distractions.
You're less likely to be distracted during a morning workout. You haven't begun addressing the day's to-do list when you first get up. You will also receive fewer phone calls, text messages, and emails.
You'll be more likely to stick to your workout if there are fewer distractions.
Healthier food options
An early morning workout might help you start your day off right.
2,680 college students underwent a 15-week fitness program in a 2018 research published in the International Journal of ObesityTrusted Source. Three 30-minute cardio workouts were scheduled each week.
The pupils were not required to alter their dietary habits. Those that persisted with the program, on the other hand, made healthier meal choices, such as avoiding red meat and fried items.
The findings indicate how exercise may encourage healthy eating, even though the study didn't assess the ideal time of day to exercise. Working exercise first thing in the morning may motivate you to make better decisions throughout the day.
An increase in total energy
Regular exercise might help you feel more energized and less tired. Oxygen and nutrients move to your heart and lungs as you exercise. Your cardiovascular system, endurance, and general stamina will all benefit from this.
You may feel more invigorated throughout the day if you exercise early.
Increased vigilance
A early workout may be more in tune with your body's hormonal shifts.
The hormone cortisol keeps you awake and alert. It's commonly referred to as the stress hormone, although it only creates difficulties when there's too much or too enough of it.
Cortisol levels rise in the morning and fall in the evening. Around 8 a.m., it hits its peak.
Your body may be more ready to exercise at this time if you have a good circadian rhythm.
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